WOD 6/21/08

AM
Snatch Deadlift: (3 min)
3 reps: 95, 95, 115, 125, 135, 155, 175, 225
2 reps: 245
1 rep: 240

Snatch High Pull: 2 x 5 (150) (3 min)

OHS: (3 min)
6 reps: 135, 145
5 reps: 150

Glute hamstring raises: 2 x 10 (12# med ball)

Strict Pull-ups: 2 x 10, 1 x 7

Dips: 1 x 10

PM
Snatch: 1 rep
50kg, 50, 60, 60, 60, 65x

Clean and Jerk: 1 rep
60,60, 60

Ab wheel: 3 x 10
Rotator cuff exercise: 1 x 12, 1 x 10

WOD 06/19/08

Warm-up: 95# snatch

Snatch: 1 x 135 (with chains) -- 15 sec added with each failure except first (1 min added). 4 failures to reach goal of 15 completed snatches.

OHS: 3 x 145 (dumped on 4)

Front Squat: 3 x 225 (dumped on 4)

WOD 06-17-08

Snatch: 75 x 10, 95 x 4, 125 x 1 (30 sec rest)
Dimmel Deadlift: 135 x 10, 185 x 10 (3 min rest)

Pre-train for 1 x 135 snatch: successful

Knees to elbows: 1 x 7, 1 x 8 (20# ankle weights) (2 min rest)

Depth jumps: 1 x 10 (1 min rest)

WOD 6/14/08

AM

Pin squat: (3 reps) 135, 205, 275, 325, 405, (1 rep) 435x, 435x, 435
Snatch Pulls: 95 x 5, 135 x 5, 145 x 5, 150 x 6
OHS: 135 x 5, 145 x 2, 145 x 6
Depth Jumps: 10 reps

PM

Snatch: 65 x 5, 95 x 2
Clean: 95 x 5 (couple jerks)

WOD 6/12/08

I had my best day of O-lifting since I started training. My goal for the July 26 comp is 165 (body weight).

Snatch 1 RM: 95-120-125-135-140-145x-145x (previous PR 115)

Timed Snatch (at 125 w/ 30 sec rest): 1x-1-1-1-1-1-1-1-1-1-1-1-1

Front Squat: 125 x 5, 185 x 12 (drive at the bottom for explosive power)

OHS (from top position only): 95 x 6, 120 x 6, 135 x 8

1 Muscle up (1 attempt for fun)

WOD 6/10/08

Snatch: 15 x 1 (65# w/ strict 30 sec rest)
Good mornings: 10 x 4 (130# w/ 3 min rest)
Max jump height test: 103"
Knees to elbows: 32 (max 2 min test)

1-6 with a rock star diving catch. I hit the ball hard 3 times but right to the outfielders' gloves. They played me perfectly.

WOD 06/07/08

AM
Deadlift: warm-up - 95 x 3, 185 x 1
Sets of 3 - 235, 255 275, 290, 305, 315,
Set of 1 - 325, 342.5, 350 (all PRs)

Snatch pull: sets of 3
95, 120, 120, 120, 120

Dynamic glue raises: 8# wall ball
8, 6, 6

PM
Tall snatch: 5x (45, 65, 65)
Drop snatch: 5x (65, 85)
Snatch: 4 reps (95, 95) - failed on all but 1 each
OHS: 1 rep (135, 95)
Ab wheel: 5 x 7

WOD 6/05/08

Snatch: 15 x 6 with 30 sec rest at 105# + 20# chains on each side
(each failure adds 15 sec to rest) The goal is to ultimately do 15 x 6 with only 30 sec rest and no failures.

Final rest needed 1:30 between sets. 20 total attempts. Only complete snatches count.

Front Squat: 6 reps or failure (goal - explosive movement upward)
105-125-145-165-195-215x (fail on 3rd rep)

Push jerk: x 3
135-155-170-170x (2 reps)
170 PR

Dimmel Deadlift: 1 x 10 @ 135#

Spinal Decompression: 2 x Scorpion stretch, twist on pull-up bar

WOD 6/3/08

Started my oly lifting training this week, which means less met-con, more foundation to strength building.

Comp on July 26 in York, PA.

WOD:
Hang clean: 10 x 3 at 95# -- dynamic movement as quickly as possible. 1 min rest.
Overhead Squats: 2 x 7 at 115, 135
Good mornings: 4 x 8 at 150. 2 min rest.

July 12-13 Certification

I signed up for the Level 1 certification in Virgina Beach. No refund policy. I'm committed now.

Mens Softball

Went 0-5 with two really good swings to deep center field. They were caught but at least I got two good strokes.

WOD 6/1/08

WOD:

Deadlift
5-5-3-3-3 (135, 155, 175, 205, 240)

Met-con
5 rounds for time

100 Jump rope
10 Clapping push-ups
10 DB snatches (40#)

Time: 16:20

WOD 5/31/08

Overhead Press: 95-115-135x-115-125-135-140x (failed 3rd rep)
Back Squat: 135-155-175-190-210-230-235-240-250-260x-260 (x-fail 1 rep)

WOD 5/29/08

Warm-up: 2x long block run, 15 squats, 15 DB Push Press (20#, 20, 25)

WOD: 5 rounds
10 Wall ball (20#)
10 Slam ball (12#)
10 Pull-ups

Time: 8:50

7 x 5 Ab rollers

Skills: 5 x 5
Push jerk from clean (95#)
OHS (65# + wood bumper plates)

WOD 5/27/08

Warm-up: 3x 400m row, 10 each KB swings (12kg), push-ups, pull-ups, 2x sampson stretch

Skills: 5x 30 sec each
Handstands
L-sit (tucked for last couple sets)

WOD: Modified Fran
21-15-9

Wall ball
Pull-ups

Did all sets completely.

Time: 4:23

Back Squats:
3x (145, 165)
5x (145, 165, 195)
4x (205)

WOD 5/26/08

My first Murph went well. I broke sets up into 10 even sets of 10-20-30. I took long, luxurious breaks between movements. The people that faired the best in the 35-45 minute range seemed to be doing Cindy. I'll try that next time.

I walked a lot of the last mile. I wasn't dying or anything, but my legs just wouldn't cooperate.

WOD: Murph
1 Mile (9 mins)
100 Pull-ups
200 Push-ups
300 Squats
1 Mile (a long, long time)

Time: 1:06:15 (Goal: 1:00)

Cool down:
1000m row (6:30 easy pace)
1/2 mile run/walk

Skills:
2 clean pulls, 1 clean
(95, 115, 135, 155, 135, 115)

WOD 5/24/08

Our WOD was in competition format today, so we lifted three times each for snatch and clean and jerk. There's almost a hundred pound difference between my movement and pull weights. In theory, with pristine technique, you should be able to complete the full movement equivalent to your pull weight.

I clearly have a lot of work to do.

WOD:
Snatch: 74-74-84
Clean & Jerk: 114-124-134

Skills:
Snatch Pull: 184-204-214
Clean Pull: 204-214-224

I've never done either snatch or clean pulls before but they did wonders for my form. It's all starting to make sense now. Along with the drop snatch, this is going to get worked into my daily WODs.

WOD 5/22/08

Warm-up: 3x 1 block run, 10 squats, 10 push-ups, 10 pull-ups, 2 sampson stretches

15 Minutes handstand on the parallettes. I did the first 5 minutes without the wall with lowers to straight leg planches (no hold).

WOD: Fran (modified)

21-15-9
DB Thrusters (45#)
L-Pull-ups (kipping)

Time: 12:12

5x5 Ab rollers (45 sec rest)

Co-ed League

Stat line: 5-6 with all line drives and an inside the park homerun.

I've been playing well over the last couple weeks. My defense is much improved too. I realized at one point that I hadn't committed an error, mentioned it to left field, said I wasn't superstitious, and promptly got eaten alive by a grounder.

My final play of the game was a double play with a long throw from third -- the first in my life.

After starting the season 0-5, I'm hitting .656 hitting from the 3- or 5-hole. I'm pretty excited.

WOD 5/20/08

Warm-up: 3 x 75 Jump rope, 15 OHS, 15# Push press, Sampson stretch

8 x 20 sec Hanging L-hold (45 sec rest)

WOD: Cindy (rounds in 20 minutes)
5 Pull-ups
10 Push-ups
15 Squat

Rounds: 17 + 5 pull-ups

Finished 3 more rounds for pride to make it a full 20.

Monday Mens League

5-6 (7 at-bats, 1 ground out, 1 fielder's choice) tonight with a couple nice line drives to center. The error-less game continues to elude me. I caught everything that came my way save one ground which advanced a runner. They're never gonna call me up to The Show at this rate.

I need to work on improving my sprinting. I have this bad habit of sprinting heel to toe in anticipation of driving it into first base on a grounder. My spine and lower back take a beating.

WOD 5/17/08

40 PUs today (PR). New goal 50.  There was discussion today while lifting that Fran is easiest straight through as opposed to stopping, re-cleaning the bar, then pressing.  Also, that the middle 15 is overwhelmingly the worst set.

I'll have to put this to the test, but I suspect that going slow and steady will trump speed at my current time (6:14). The key is to get through the middle 15 in one shot.


AM:
3 x 1 Block run, 10 Wall ball, 10 Sit-ups
PVC Handstands without the wall

PM:
Warm-up: OHS
3 x 3 Pocket snatch (65, 85, 85)
3 x 2 Snatch (85)

3 x 2 Pocket Clean (85)
3 x 2 Clean (85)

4 x 2 Rack jerk (95, 165)

Pull-ups: 40 PR

WOD 5/15/08

Warm-up: 3x 1 block run, 10 each squats, push-ups, pull-ups

WOD: Fran
21-15-9

Thrusters
Pull-ups

Time: 6:14 PR (previous 8:13)

Skills: 5 rounds
Drop snatch + 3 OHS
(65-65-85-85-85)


Climbing: 5.9, 5.10, 5.10

WOD 5/14/08

2-3 with 2 runs scored and a strikeout.  I had to buy two rounds for the KO.

I've been playing some pretty good D resulting in 5 of the 20 put-outs I was involved with.

WOD 5/12/08

Warm-up: 4 x 100 Jump rope, 21 KB swings (8kg), 21 Jumping pull-ups

7 x 5 Ab rollers (45 sec rest each set)

WOD: 4 rounds
21 Slamballs (20#)
15 KB swings (20kg)
9 Burpees

Time: 11:02 (Rx)

5x10 OHS (PVC)
5x10 Walking lunge (all but 2 w 30# vest)
5x10 Squats (30# vest)

WOD 5/11/08

Picture from CrossfitDC

Warm-up: 5xDL (95, 135)

WOD: 30 minutes for rounds

Max DLs (185)
Obstacle course x 3 (length of basketball court)

• Hurdle
• Crawl under PVC (18")
  
• Jump over yoga mat
• Wall walker (face-side handstand, touch the wall with alternating hands)

Rounds: 6 + DLs

DLs: 12-7-7-7-7-7-12
Course: 6 full rounds

Tabata squats: 14-15-13-14-14-14-14-14

WOD 5/10/08

Run: 1/2 mile, 1/2 mile, 1/4 mile, 1/4 mile (2 min rest)
Tabata squats: ave ~14

Lynne: 5 rounds
Bodyweight bench (165)
Max pull-ups

Bench -- 11, 10, 9, 8, 7 (45 total); goal: 30
Pull-ups -- 30, 22, 30, 23, 30 (135 total); goal: 100

Tabata squats: 14, 14, 13, 13, 13, 12, 9, 12Crossfit Challenge

WOD 5/8/08

This was my first full Rx Diane attempt and it's hard! The deadlifts weren't terrible, but 45 HSPUs is soul-crushing. My shoulders did not always hit the parallettes, but almost every handstand had full extension.

Warm-up: 2x 2:00 Jump rope, 15 push-ups, 15 pull-ups

WOD: Diane
21-15-9

225 Deadlift t (6-5-5-5, 5-5-5, 5-4)
Handstand Push-ups (5-4-3-3-3-2-1, 3-3-2-2-2-1-1-1-1, 3-2-1-1-1-fail-fail-1)

Time: 22:09

Climbing: 5.9, 5.10, 5.10c

Best game this year

Even though I made one throwing error, this was probably my best game ever. 4-4 at the plate with 3 stand-up doubles. The last one was a bloop single and I was lucky because I over-swung.

I'm not known for my arm, but I caught a grounder at third and threw a seed right to the first baseman's glove.

WOD 5/6/08

Warm-up: 2 rounds 1 block run, 15 OHS (PVC), 15 Pull-ups

WOD:
Overhead Squat 8-6-5-5-3-2 (65 95 115 135 155 PR 165x2 PR)
Push Press 8-6-5-5-5 ( 95 125 145 155 175 PR)
Power Clean 5-4-3-3-3 ( 95 115 135 145 165* PR)

* failed on final 2 attempts and went back to 145

Climbing: 5.7+, 5.9-

WOD 5/4/08

I've been hitting it pretty hard this week. This pictures pretty much says it all.

Pull-up Challenge: 32 (PR)

50 Burpees
100 Squats
For time -- no idea what I scored

WOD: 5 Rounds
15 Sit up with Abmat (Rx 21)
14 KB Swings (12 kg, Rx 20kg)
7 Thrusters (95#)

5 x 3 KB Windmills (8 kg)

WOD 5/3/08

In between WODs I got body work done in Ayurvedic Marma point massage, craniosacral and myofacial therapies. If you've never done it, run (do not walk) and make an appointment. It's not like deep tissue massage which disappointed me at first.The practitioner sort of prodded at certain points on my body and tension would release in other seemingly unrelated areas. It was a little trippy.

In other news, at the end of July, I'm competing in an Olympic lifting comp in York, PA. That should be interesting. I haven't maxed out yet so I have no idea what I'm supposed to compete. I might be able to hit my summer goals of 135 snatch and 150 C&J by then.

AM WOD: 4 rounds for time

1 block 1 round -- 500m row 3 rounds
15 Wallballs (20#)
15 Push-ups
15 Pull-ups

Time: 20:30

PM WOD: lots of technique work
Burgener warm-up
4 x 3 Drop snatch (95, 115*, 115, 115)
2 x 3 Snatch (115, 115)
2 x 3 Split jerk (115, 115)

* failed twice

21-15-9 Pull-ups (all unbroken sets)

WOD 5/1/08

Warm-up: 1 lap, 10 each squats, push-ups, pull-ups

5x5 Ab wheel - 1 min rest between sets

WOD: Push press - 8, 6, 4, 2, 2 (95#, 115, 130, 145, 165)
3 x 500m on the C2 (Rx <2 min): 2:02, 2:14, 2:11

Wednesday Co-ed league

3-6 with a stand-up double. We won both games 18-1 and 13-0.

WOD 4/28/08

Primal Fitness
Originally uploaded by Choizilla

http://www.flickr.com/photos/55566535@N00/sets/72157604804617823/

I was dead tired today and have a strained shoulder injury. It was probably dumb of me to do this WOD, but you know...

I did most of the pull-ups unbroken, which I pleased me, including the first 21. That's the most consecutive I've tried since I got 30 last year and I starting getting exertional headaches a year ago.

I'm confident that I'm able to do 35. My goal is 40.

I need work on my cleans, that's for sure.

Warm-up: 3x 1 lap, 10 ea OHS, push-ups, thrusters (10#)

WOD: Rx Men 30# DB
21-18-15-12-9
Pull-ups
Thrusters

Untimed: somewhere around 30 min

Active Rest

I strained my neck on Thursday doing the clean & push press segment. I took Friday off and iced it a good bit. I'm amazed how fast it's recovered after just a day of rest and plenty of ice. I'm like at 85% already. I'm just glad that I'm not as hurt as I thought I might be.

WOD: 5 rounds
15 Squats
15 Push-ups

Minimal rest with only the last 2 sets of push-ups broken.

WOD 4/24/08

Warm-up:
1 block
10 ea pull-ups, push-ups, squats

Skills: Clean to Push-press (6-4-4-3-3-3)
95-115-125-135-145-145-145

WOD: 3 rounds for time
1 block
21 KB swings (20 kg)
15 Ball ball (20#)

Time: 14:05

Cindy: 5 rounds
Steady pace with no time and 10 sec rest

We ended up forfeiting the first game because people were late and I sat most of the second game to give some new players a chance to get some time on the field.

1 for 1 with a single. Unsatisfying.

WOD 4/22/08

Back from Philly after a 2-day food bender of nothing but cheesesteaks, mussels, and soda. It was pretty awesome. Decidedly un-CF but it was everything I hoped it would be.

Warm-up: (2 rounds)
1 lap
15 KB swings (12 kg)
15 push-press (15#)

Skills:
3 x 5 Turkish Get-ups (12, 20, 12 kg)

WOD: 20 min for rounds
250m Row
21 Push-press (25#)
10 Burpees

Rounds: 5 + rows + 8 PP (finished round)

Pull-up WOD: 5 rounds
3 DB (45, 25, 25, 25, 25, 25)
5 Deadhang
7 Kipping

4 x 10 Reverse wrist curls

1: ground out
2: fly-ball single. Reach second.
3: line out to third. Struck hard.

Fielding:
2 fly ball outs
2 ground ball put outs (pitching)

WOD 4/15/08

Warm-up:
1 Block run
15 Squats
15 Push-ups
15 Pull-ups

5x5 with the ab roller, 45 sec rest between sets
Knees to flat without touching and back

WOD: 4 rounds
1 Block run
15 OHS (95#) - 6-5-4, 6-5-4, 7-4-3, 8-4-3
(2nd and 3rd per set from wide grip cleans to push-press)

Time: 19:38

First Softball Game

I went a blazing 0-5 and committed two errors. The one shining moment was a dead-on balls accurate throw from deep centerfield to the second base cut-off man.

I started the first game of last year 0-4 and ended the season hitting in the 700s, so I'm not worried yet. But 0-5...

WOD 4/13/08

This post is for my excellent friend Elizabeth

My form on overhead squats has really improved.  I may go for bodyweight at 170 next week.

Warm-up:
10 Squats
5 Dive bombers
10 Overhead squats
5 Dive bombers
10 OHS
10 Dislocates
5 Dive bombers
10 Dislocates (squat position)
10 OHS

Skills: Overhead squats
5 x 65
3 x 75
3 x 115
3 x 125
3 x 135 PR

WOD: Rounds in 20 min
DB Cleans with full squats (40#)
5 Burpees
10 Hops over PVC (side to side, front/back)

Rounds: 6

Rest

Today is just a list of my fitness strengths and weaknesses. I'm forced to acknowledge that there are things I'm good at, and things I'm not so good at.

I'd like to add Olympic lifting, pistols, and muscle-ups to the 2009 list of strengths. There's a lot of work to do.

Weaknesses:
- lower body strength
- general endurance
- squats for endurance (20+ / set)
- front and back lower core
- muscle up, hspu, sit-up/v-up
- 200+ meter sprint
- walking lunges (ugh!)
- quad busters
- back/front squats
- DB C&J
- KB swings
- general fear of lead falls... still

Strengths:
- upper body strength
- pushup, pull-up, bar dip ladders
- handstands
- benching, thrusters, push- and military press
- flexibility
- sprinting <200M
- short, powerful movements

WOD 4/10/08

This WOD was brutal. I felt like my endurance really broke through today. I was able to work through this WOD without the sustained, hunched-over death feeling that usually comes with going full Rx weight. The official scorer gave me one more round than I think I did, but then again, I was pretty retarded afterwards. If he's right, I scored #1 for every class.

I also lead climbed for the first time in 6 months. Even though I didn't climb long, I was pleased with how strong I felt through my core and legs.

* * *

Warm-up: 1 lap run, push-ups, squats

10x L-holds: 15 sec on, 45 secs rest

WOD: As many rounds in 20 minutes

15 KB swings (24kg)
10 ea KB push-press (24kg)
5 Burpees

Rounds: 6 + 15 swings (Rx: 24kg men/16kg women)

Skills: Kipping pull up to straight arm support (no muscle up). 2 fail, 1 success

Climbing: 5.6 lead, 5.9 lead, 5.10c TR

WOD 4/9/08

Warm-up:
1000M Row (5:40)

Backsquat: 135x5, 135x5, 155x5, 175x3, 285x1
Press: 95x3, 115x3, 125x2,  137, 145 (fail)
DL: 145x2, 165x2, 195x2, 245x2, 295x2, 315x1

Crossfit Total: 737 (new goal: 800)
Back squat: 285
Press: 137
Deadlift: 315 PR

Pull-up ladder: 14 (105)

WOD 4/6/08

Warm-up: 4 rounds
10 Squats
10 Push-ups
10 Sit-ups
10 Supermans
10 Scorpion stretches
30 sec Child's Pose

Deadlift: 7x 5
155/155/155/155/155/175/195
315 (failed on 1st attempt)

WOD: 3 times each -- 40 secs on, 20 secs rest; no extra rest between stations

24" Box jumps
Sit-ups with Abmat
16kg KB swings
25# Ball slam
Burpees
Rows
8# Med ball cleans
Push-ups

Endurance: 1 length basketball court
Bear crawl
Run back
Walking lunge
Backwards bear crawl
Broad jump burpee
Run back

Daryl screams like a girl

This is my friend Daryl bouldering Ride the Lightning at Pawtuckaway, NH. It's a short video that will make you laugh.

WOD 4/5/08

Warm-up: 3 rounds
1 block run
15 KB swings (8kg)
10 OHS

Skills work:
7 minutes of parallette handstands
Combo of straight arm straddle and pike

WOD: 3 rounds
1 big block (4 blocks)
15 DB C&J (25#)
Time: 19:44

Pull-up Ladders:
13 + 4

WOD 4/3/08

Warm-up:
50 x 3 Jump rope
10 x 3 Push-ups
10 Pull-ups
20 OHS

WOD:
2 x 5 Back squats (95)
Overhead Squats: 3 (95), 3 (95), 3 (95), 2 (115), 2 (125), 2 (135), 1 (135), fail (135) - All from C&J

3 sets: 1 block run, 15 x 35# DB Thrusters -- Time: 10:40

Pull-up ladders: 13

Climbing:
4 x 5.9, 1 x 5.10 (fail)

WOD 4/1/08

Skills work:

7 minutes of handstands using parallettes.  Towards the end I was able to hold them for 5 seconds at a time.


WOD: 5 sets for time

100 Jump rope
15 KB swings (8kg)
15 DB Push-press (15#)

Time: 12:19

5 sets
10 Pull-ups
10 Push-ups
10 OHS


4 sets of 4 handstand push-ups

First Rx Fran - 8:13

My goal is sub-7 minutes, so I have some work to do.

WOD 03/28/08

This last month of training has been intense and rewarding.  My form and technique are much-improved.  One more class and I get to train with the big kids.  Then it's Fran and Potluck this Sunday.  This is my first attempt at Rx Fran.  My previous best was 4:47 with 25# DBs.

Some new goals:
Snatch - 135
C&J - 150
DL - 350
PU - 40
Nasty Girls (shudder)
Angie (sub 25 minutes)
Fran (sub 7 minutes)

- - - - -

Warm up: 3 sets

1 Block run
10 Squats
10 Push-ups
10 Pull-ups
1 ea Sampson stretch

7x10 sec L-hold (45 sec rest)

WOD: 5 sets
15 Wall ball (20#, 20, 20, 8, 8)
15 Ball slam (20#, 20, 12, 12, 12)
OHDB walking lunges (25 yards) (15#)

Time: 23:47

WOD 03/25/08

Plain and simple: I suck at KB swings and have a weak lower core.  Any suggestions for KB WODs?  Should I go lighter stay at 20kg, heavier?  I'm thinking I should do swings every time there's a KB in the room.

Warm-up: 3 sets

300M Rows on the C2
12 KB Swings (20kg)
10 Squats
10 Push-ups
10 Pull-ups
1 ea Sampson Stretch

Intermediate Work: (8 minutes)
Try to knock your partner off a balance beam with a 20 med ball throwing over, under, and each side.

WOD: 21-18-15-12-9-6-3
KB Swings (20 kg)
Ball Slam (20#)

WOD 03/22/08

Warm-up: 2 sets

1 block run
15 OHS
15 Push-press (20#)
15 Pull-ups

Skills work:
Snatch: 45, 55#
5-4-3-3-3-3-3-3-3

Clean & Jerk: 55#
5-4-4-3-3-3-3-3-3

Thrusters: 95#
13-10-10-5-9

WOD 03/20/08

Warm-up: 3 sets
1 block run
10 OHS (PVC)
10 Push-press (20# DB)
10 SDHP (20kg)

Skills work:
OHS
Snatch progression

Snatch: weighted attempts with the bar
15#, 35, 55, 75, 75, 55, 55, 55

On my second 75 pound attempt, I took a nice spill and the bar landed on my shins. Wondering what that shredded wet grocery bag stuff was on the bar, I discovered that it shin. Nice.

I a deeper respect for people that can do body weight plus snatches. You need flawless execution. Getting the weight over your head isn't that hard. Getting it set in the overhead position to do the overhead squat proves very challenging.

Warm-up: 3 sets
1 block run
10 lunges (each)
10 pull-ups
10 push-ups

Skills work:
Snatch
OHS
C&J

WOD: 4 sets
(25#, 20, 20, 20 - DB)

5 1-hand OHS each side
15 C&J
15 Pull-ups

Time: 20:05 (dead last but only one to do full Rx)

Doing Box Jumps at Crossfit DC

Being short and doing high box jumps have both advantages and disadvantages. Hard!

Teaism in Dupont has an amazing cilantro scrambled eggs with smoked salmon breakfast. Wash it down with an iced green tea and you'll get the stuff your body craves after a WOD. Beware of the pretentious hipster set who will give your eyeballs a workout as you roll them.

* * *

Warm-up: (3 sets)
30 squats
10 push-ups
10 scorpion stretches

(Rest)
10 Overhead DB lunges (20#)
10 DB Cleans (20#)

WOD:
50 Jump rope
4 x 20 KB swing (1/5 pood)
4 x 10 Box jump to burpees (18")
3 x 30 V sit-ups

Rx: 100 Jump rope, 4 sets each

3 attempts kipping MU (more like front uprise) - fail

50 Jump rope

Warm-up: 3 sets

1 Block run
10 Squats
10 Push-ups
10 Pull-ups
1 ea Sampson stretch


WOD: 3 sets

Front squats (95#)
Push press (95#)
Deadlift to shrug (135#) - 4 sets


1 pass through the parkour course.

Time: :22

Athlete or Crossfitter?

I've had a standing difference of opinion with my friend. I contend that Crossfitters are not "athletes" just because they train. Let me be clear--I am not denigrating Crossfit in any way. It's the most effective collection of training modalities I've ever come across and I'm a koolaid-drinking, card carrying believer.

Having said that, I don't believe that completing an Rx-ed Fran with a head-exploding time necessarily makes you a complete athlete (or an athlete for that matter). Translating those functional strength gains into athletic achievements does. For example:

• throwing a baseball from right field to home plate on one hop to save a run


• dunking over three taller defenders late in the game


• getting a first ascent climbing a steeply overhanging rock face


• throwing a devastating roundhouse kick for KO


• sprinting 100 meters faster than your opponents

Mark Twight -- a man whose gym I am not fit to sweep -- agrees with me.

We train in preparation for sport-specific tests or work-related challenges, we do not train for the sake of it or because conditioning is our sport or hobby. We don't do this because we want to look a certain way or to lose weight (these are consequences). We suffer during training to improve ourselves physically and psychologically and we measure those improvements on mountains, on frozen waterfalls, in burning buildings, facing cunning adversaries, on the battlefield, on the mat and in the cage. Because these tests occur outside the gym we don't compete in the gym, we work hard, and we work together to make the sum greater than its individual parts. Cheating here won't help us get where we are going so we enforce all quality all of the time.

That's our yardstick, how long is yours?

For many that train, this distinction is meaningless because they train to compete in sports. But let's also not minimize what they do because some dude can do a lot of pull-ups. And let's not forget that much of Crossfit comes from the best of what elite athletes were already doing, not the other way around.

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* * *
In the above referenced article, Twight discusses quality versus quantity and how honor translates into true athletic gains. His discussion of Quality makes me examine how I train and how cheating myself is the cruelest deceit.

Warm up:
50 Jump Rope
10 Squats
10 Push-ups
10 Pull-ups
1 each Sampson Stretch

WOD: For time
10 Sumo Deadlift High Pull (1/2 pood)
10 Dumbbell push Press (20#)
10 Front Squat (PVC only)

Fran: not timed
21-15-9

Thrusters (65#)
Pull-ups

Warm-up: 3 sets
1 block run
10 squats
10 push-ups
10 pull-ups
1 each sampson stretch

Skills work:
Push-press
Sumo Deadlift high lift
Front Squats
2 sets jump pull-up to muscle up

WOD: 21-15-9 for time
Kettlebell SDHL (1/2 pood)
Dumbbell Push-press (20#)

Time: 4:00

Warm-up: 3 rounds

15 squats
5 dive bombers
15 supermans
5 burpees
5 scorpions (each side)

WOD: 5-1 minute rounds (2 min rest between super sets)

36" box jumps
Dumbbell thrusters (20#)**
Kettlebell swings (1/2 pood)
Dumbbell clean and jerk (30#)**

** Total movement score per round: 18-14-14-15-19


Skills work: Turkish Get-up
5 each side + practice tries (1 pood)

Cool-down: 5 minutes of stretching

This is the first time I tried Diane. I've always looked at this Workout of the Day with equal parts awe and envy of those that could do the fully prescribed workout. I tried it, but it just wasn't happening. Even though 225 lbs is around two-thirds my deadlift max, lifting it forty-five times was too much. Ditto on handstand push-ups. These require every muscle in your body to act in concert--equal parts balance and strength.

Proper breathing during WODs continues to plague me. I've had some very negative experiences in the past, resulting in pressure headaches. Audible breathing in yoga and breathing ladders have helped, but it's a skill I need to keep improving.

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Warm-up: 3 sets

50 jump rope
10 squats
10 push-ups
10 pull-ups
1 Sampson stretch (each side)

Medicine Ball Catch (10 minutes)

We also tried something new today. Stand on a 2x4 balance beam about 8 feet apart and play catch (overhead, underhand, each side) with a 12# med ball. The last 5 minutes we tried to knock the other off. The catcher tried to absorb the blow without falling.

WOD: Modified Diane

18 hspu + 3 inverted L pu
145 DL

15 inverted L pu
135 DL

9 inverted L pu
135 DL

Time: 10:50

Rx'ed: 225# deadlift, handstand push-ups) - 21-15-9

I don't know if I broke through today, or what, but I felt immensely strong. Typically, I'm destroyed after a Crossfit WOD, but not today. Granted, it's an essentials class scaled for technique, gradually folding athletes into the CF method. But, hot damn if I didn't drive straight to the climbing gym afterwards and claw out 5 climbs that two weeks ago would have had me grabbing my knees panting. For good measure, I closed with a second moderate WOD.

I feel my functional returning, and to be honest, I wasn't even aware it was gone. It's only a matter of time before pull-ups and thrusters become effortless again. And I have some unfinished business with Fran.

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Warm Up: 3 sets

15 squats
10 push ups
5 jumping pull ups
1 Sampson stretch (each side)
1 block run


WOD:

5-5-5-5-5 back squat (45, 65, 85, 95, 135)
5-5-5 push press (65, 95, 95)
5-5-5-5 deadlift (85, 95, 115, 155)


Cool Down:

Stretching


Climbing:

4 x 5.9
1 x 5.10


WOD 2: 15-15-9

Sumo squat (25)
Rotator cuff (5 each side)
Bent over flies (10)
KB swings (1/2 pood)

Ice Weekend 2008 Pictures

IMG_0620.JPG
Originally uploaded by Choizilla

Pictures from my 3-day ice climbing trip in February in Crawford and Franconia Notches, NH.

http://flickr.com/photos/55566535@N00/collections/72157603850810785/

First Day at Primal Fitness Boot Camp

A parkour group met after our boot camp group today. Their WODs were insane: Bear crawling one-handed push ups, pull up-chin up switching, pull up to muscle ups. I felt sick just watching them. I made me want to elevate my fitness.

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Pretty moderate WOD with mostly skills work for the new people.

Warm Up: 3 sets
1 run around a city block
15 squats
10 pushup
5 pull ups (jumping)
1 sampson stretch (each side)

WOD: 10 minutes (max sets) - 1/2 Cindy
15 squats
10 pushup
5 pull ups
Sets: 5

Cool down:
Several yoga-type stretches

Yoga
1:15 at Tranquil Space Arlington

Warm up:
15 squats
5 dive
15 superman
5 burpees
15 situps
5 scorpions


WOD: # of sets in 30 minutes
7 burpees
7 dumbbell cleans (45, 30)
7 barbell thrusters (85#)

Sets: 5 (terrible - class average around 8)

Things I learned - my ass almost touches the ground when I do thrusters. That makes thrusters kind of hard.

Cool down:
1 min V-sit
1 min plank
1 min V-sit
1 min plank

Note about this day: I waddled for three days after this, and did no feel 100% until the following Sunday. I would not recommend going this hard when you're first starting out. That was a brutal lesson in proper scaling.

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Day of ridiculousness

10 am - Crossfit

WOD

Warm up: 2 times
15 squats
5 dive bombers
15 Supermans

2 sets, 3 stations, for time

Station 1: 1 pood kettlebell (1 minute each)
Sumo deadlift high pull
Swings
Clean
Jerk
Cross chops

Station 2: 30/40# sandbags (1 minute each)
Squats
Twists
Clean
Get ups
Step ups

Station 3: bodyweight (1 minute each)
Burpees
Crunches
Push ups
Dips

2 pm - Baseball
long toss
light pitching
ground & flyballs

3:30 pm - Climbing
2 hours of 5.6, 9s

Yoga at Tranquil Space: 1:15

Climbing for 2 hours: (5.6, 8, 9, 10s)

2 hours of climbing: 5.6, 8, 9, 10.

WOD
4 sets: (40 sec rest between sets)
* 10 push-ups
* 10 rotator cuff exercises (each side, 3#)
* 10 bent over flies (dynamic, 10#)

Dips: 5, 5, 6, 5 (perfect form or doesn't count)

Yoga for 1:15.

You know what I discovered about myself? Even though I'm in reasonable shape, I'm still not ready for two consecutive days of yoga.

Yoga has enormous physical benefits, but its stress relief and bad mojo removal are amazing. It's been tough at work lately, and my mind needed the two days. My body thought otherwise.

Things to work on:

* Shoulder and back flexibility
* Smoother pose transitions
* Effortless balance

That's a year or two right there.

Baseball: 90 minutes of throwing and fielding

Another game at Barcroft. I went 2-5 with a game-winning run. With only limited play, I forced the one out on a fielder's choice to second.

This game will be remembered for a comically long slide I took from 15 feet from third, on the force--a slip-and-slide attempt. I was out be a country mile.

We're not a very good team, but these guys are fun to play with. In two double headers, we're 2-2.

Hitting stats: 4-10

If you're wondering, this is not very good for softball.

Climbing:
First climbs in 4 months. Met up with my old partner and good friend EL.

5.5
5.6
5.6+ (what's a 5.6+?)
5.8

WOD
Easing back into it.

5 x 20# dumbbell thrusters

WOD

I played in a new softball league today, which is by far the most competitive I've ever played. I just can't believe that grown men in their mid- to late-thirties can be so good.

I went 2-5 scoring one run in the double header. Took my first stab at playing second which ended in me being sent back to my natural position of right field. Made a couple good plays at each position.

WOD
5 x 10 push-ups
20 squats

Pretty pathetic for someone who was doing between 1500-2500 body weight movements a week. And believe me, my level of play has definitely decreased since the great slack off of Summer 07. Lesson: neglecting Crossfit leads to less enjoyment of any sport one plays. And the soreness the next day. Oh, god, the soreness.

Crossfit Total

It's been a while but I returned to CFDC today. We did Crossfit Total, a measurement of weight lifting maxes:

Deadlift: 305 lbs.
Press: 165 lbs.
Squat: 225 lbs.

Climbing:
Easy toproping (5.6, 8, 9)

WOD:
4 x 10 Rotator cuff exercise (8#)
4 x 10 Dumbbell flies (10#)
20 x 10 Reverse wrist curls
4 x 10 Leg circles (2 each way)
10 pull-ups

Baseball:

Threw for about 30 minutes in Arlington. Then went up to Chevy Chase to throw and take infield.

Stats after two baseball games

I'm hitting a scorching .000 this season. Though the results are not as bad as they seem, I'd still like to get bat to ball.

Stats after 2 games:

* 0 - 6
* 3 Walks
* 1 Strike out
* 3 Stolen bases
* 2 Runs scored
* 1 Reach on Fielder's choice
* 1 Error

Some light climbing and a little bit of shoulder and forearm work.

4 x 20 Reverse wrist curls (5#, 8)
4 x 10 Rotator cuff exercises (5#, 8)

GTG: 100 Push-ups

Baseball:

I threw short and long toss for about 45 minutes this afternoon, trying to beat the rain. While practicing some pitching, I threw the nastiest curve ball I've ever thrown, heading straight for the batter and braking late, down and away, over the plate. I sort of caught me off guard.

I've been messing around, on and off, with a submarine delivery, since I'm not that tall and lack velocity. This delivery style gives the pitcher a lot of movement, but he has to be sure to keep his pitches down around the knees. Leave them up in the zone and they're bound to head the other way in a hurry.

Then I headed to the cages to work on my swing.

Warm-up:
4 x 10 Overhead Squats
4 x 5 Divebombers

WOD:
(3 sets of each)

10 x Pull-ups
20 x Push-ups
10 x Dips
10 x Good mornings (15#, 15, 20)
10 x Lunges (10#)
30 x Squats
10 x Dumbbell snatches (10#)

4 x 10 Rotator cuff exercise

Baseball:

45 minutes of throwing & long toss

First Baseball Game

After a couple months of practice, I had somewhat of a disaster of a game. I struck out and ground out on my first two at bats, and misplayed two fly balls in left field. In addition, in my excitement, I tried to knock the snot out of the ball, forgetting my best asset on the field--speed on the bases. On my last at-bat, I drew a walk, stole second, advanced to third, and eventually scored at home. Strength and endurance is great, but I should make better use of the most important body part I've got: my noodle.

I'm glad I had a CF base of fitness or I would have been completely wrecked on Monday. Tough recovery with soreness in my hips, upper legs, and shoulders.

Final Score: 11-10 Win

WOD:

4 easy climbs on toprope

(4 sets)
10 Pull-ups
20 Squats
10 Dumbbell thrusters (25#)
20 Push-ups
10 Dumbbell flies (15#)
10 Rotator cuff exercises (5#)

Baseball:
30 minutes of throwing and long toss
2 x 12 slow cage
3 x 12 medium cage
2 x 20 live batting practice

Toproping at Metro Rock

This is another video I found of me toproping at Metro Rock from over a year ago. This was a 5.10a that Matt Mendonza put up and asked me to rate his route setting.

300: The Movie

I just saw 300, the Frank Miller movie about 300 Spartans who held back the tyrannical hordes of Persia over three days.

It was OK.

But I did want to come home and do 300 push-ups afterwards, then spear my enemies, pulling them closer through the shaft to watch the light in their eyes extinguish. But, I did neither. I thought about it though. It was that sort of day at work.

GTG WOD:
(10 rounds for form, easy pace: 40 minutes)
5 Dips
5 Kipping pull-ups
5 Dumbbell thrusters (35#)
5 Dead hang chin-ups

100 barefoot calf raises

5 x 10 Rotator cuff exercises (8, 5#)

Two guys at the climbing gym were watching me with keen interest. I worked with them on their form for kipping pull-ups, thrusters, and overhead squats. I realized how far I had come in the last few months, watching these guys struggle with form and shoulder flexibility. These are strong climbers who climb hard.

Baseball:
30 minutes of throwing, long toss, and flat ground pitching

Things to work on:
Sinker and slider for strikes
Curve ball out of the zone
Fastball on the corners
Base stealing
Extra base line drives
Plate discipline i.e. force my pitch

Injury Report: Turf Toe

Turf toe is a strain, partial tear, or full tear in the area around a toe joint (commonly the big toe), so named for pro football players who are often afflicted with this injury. In football, it happens when the knee is down and the toes are bent on the ground. One or more players fall on a player's calf, thus hyper-extending the toe joint.

This has been a chronic nagging injury for me, first happening in Boston while climbing overhangings. On small holds, you can only put your big toe on a jib or hole, while propelling yourself upward.

The tenderness comes and goes, but lately it's been hurting from baseball. I changed my swinging leg mechanics to pivot on my right foot toes, then explode towards first base on contact. My cheap cleats are, no doubt, way too soft for everyday playing.

Climbers and baseball players, who have almost nothing in common, but often suffer the same injuries. So far I've had tennis and golf elbows, hammer finger, and now turf toe.

Remedies:
* 6-8 weeks of rest
* Ice or alternating hot/cold treatments
* Buddy taping toes together
* No weight for severe injuries

Google Search: Turf Toe

This is my longest hiatus from WODs without being sick--1 week. I suffered again today. I feel weaker in stamina and endurance, and have been for the last few weeks.

Quote of the day: "Just finish. You're not going to feel that much better if you stop."

Warm-up:
Overhead squats (PVC)
Shoulder dislocates (PVC)
20 Squats
10 Push-ups
20 Squats
10 Push-ups
10 Jumping jacks


Easter WOD: 12 Stations of the Cross(fit)
Dumbbell walking lunges - perimeter of basketball court
20 Burpees
30 Sumo dead lift high pulls (1 pood)
Wheelbarrow walk - 2 lengths
50 Windshield wipers
Bear crawls - 3 lengths
Mini Cindy - 5 ring pull-ups, 10 push-ups, 15 squats (5 rounds)
20 Jumping jack burpees
50 Push press (12#)
50 Goblet squats (20#)
Stretch

Cleans - 30 minutes for form
(45#, 85#)

I need to work on this once a week on my own and once a week with Russ. I have adequate technique and power on the squats and push-presses. Now, I've got to get the middle piece.

If cleans are a 4 part progression: 1) address bar 2) slide along thigh 3) explode upward, and 4) catch and squat, I need most of the work on phase 3.

Baseball:
1 hour of throwin, long toss
Pitching on flat ground to batter
30 minutes in the medium cages

Baseball:
1 hour of throwing, pitching, long toss
(knuckleball, tailing fastball, fastball, sidearm curve)

WOD: On a basketball court

50 Squats
Shuttle run (1/2-full-1/2 court)
50 Squats
Burpee broad jump / bear crawl
20 Dumbbell thrusters (20#)
30 Sit-ups
Shuttle run
20 Dumbbell push press (20#)
30 Sit-ups
Overhead walking dumbbell lunge (20#)
Bear crawl / backwards bear crawl
20 Sit-ups
Shuttle run
Overhead walking dumbbell lunges (5#)
20 Dumbbell Thrusters
Shuttle run
20 Dumbbell burpees (20#)

Time: 45 minutes

Squat clean for technique: bar weight and 85#
5 x 1 clean + 3 front squats 85#

We had our baseball team draft tonight. Opening Day is two weeks away. Com'on... who's excited? Who's exited?